Tuesday, 18 January 2011

Sample Fat Burning Circuit Training.

I have devised a quick and easy fat burning circuit for all those looking to get lean and pack on a bit of extra muscle.
The circuit should be performed 4 times to be successful and you should be aiming to complete it in less than 20 minutes.
The reason circuit training is so good for fat loss, is its intensity. In circuit training and this plan in particular, you should not rest. Once you have finished an exercise please move on to the next straight away. This will help maintain a high heart rate and increase the effectiveness of the workout.

This plan wont get you big guns like Arnie,

but will sure help you on the way to get lean.

So then, whats the plan ?

Exercise One

Regular squat

Complete 15 reps with no weight and at a comfortable pace

A regular weighted squat, you will be using no

added weight whilst doing the squats in this plan

Exercise Two

Press Up (Push Up)

Complete 10 reps with good form. If you cannot complete 10 reps of regular press ups please do press ups on your knees, however make sure you get 10 done!.

Exercise Three

Lunge

Do 10 reps for each leg swapping between legs after each repetition.

Exercise Four

Star Jumps ( Jumping Jacks )

Jump your feet out to the side whilst simultaneously raising both your arms, until your body forms a star. Jump back to the starting standing position and repeat.

Complete 30 reps.

Exercise Five

Tricep Dip

10 Reps

Find a stable chair or table that you can comfortably perform a set of 10 tricep dips on. Leaning forward will put stress on the pectoral ( chest ) muscles and this is not what we want. Lean back whilst performing tricep dips.

The correct starting position for a Tricep Dip

Exercise Six

10M Sprints

Sprint 10m and turn around, sprint the 10m back to your starting position. This is one rep. Perform 5 of these repetitions and start the circuit again.

Make sure you time yourself during this circuit. This way next time you do the workout you have a target to beat.